23.1 km | 01:50:46 | 04:47/km日期: 2015-12-13 19:16 - 地點: 美堤河濱到文昌橋來回 - 平均心率: 149 - 卡路里: 1371 Cal - 溫度: 21°C - 濕度: 83%
Pace: 05'17" / 04'52" / 04'43" / 04'45" / 04'47" / 04'48" / 04'53" / 04'48" / 04'51" / 04'51" / 04'52" / 04'53" / 04'43" / 04'44" / 04'50" / 04'46" / 04'44" / 04'48" / 04'37" / 04'45" / 04'43" / 04'36" / 04'46" / 04'56" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'17" (+00'40") | 1000 / 1000 |
2 | | 04'51" (+00'14") | 1000 / 2000 |
3 | | 04'43" (+00'06") | 1000 / 3000 |
4 | | 04'44" (+00'07") | 1000 / 4000 |
5 | | 04'47" (+00'10") | 1000 / 5000 |
6 | | 04'48" (+00'11") | 1000 / 6000 |
7 | | 04'52" (+00'15") | 1000 / 7000 |
8 | | 04'48" (+00'11") | 1000 / 8000 |
9 | | 04'50" (+00'13") | 1000 / 9000 |
10 | | 04'50" (+00'13") | 1000 / 10000 |
11 | | 04'52" (+00'15") | 1000 / 11000 |
12 | | 04'53" (+00'16") | 1000 / 12000 |
13 | | 04'42" (+00'05") | 1000 / 13000 |
14 | | 04'44" (+00'07") | 1000 / 14000 |
15 | | 04'50" (+00'13") | 1000 / 15000 |
16 | | 04'45" (+00'08") | 1000 / 16000 |
17 | | 04'43" (+00'06") | 1000 / 17000 |
18 | | 04'44" (+00'07") | 1000 / 18000 |
19 | | 04'40" (+00'03") | 1000 / 19000 |
20 | | 04'45" (+00'08") | 1000 / 20000 |
21 | | 04'42" (+00'05") | 1000 / 21000 |
22 | | 04'37" | 1000 / 22000 |
23 | | 04'46" (+00'09") | 1000 / 23000 |
24 | | 04'52" (+00'15") | 81 / 23081 |
距波馬126天
階段:基礎期第二週
課表: 23K Medium-Long Run
狀態:由於這週跑感不佳,昨日又被醫生警告,因此就乖一點跑Medium-Long Run就好。意外的是在跑到士林文昌橋折返後,跑感跟節奏整個頓時湧現,身體的慣性自然帶動前進,心想"老朋友你終於回來了"~~。為了不給老朋友溜掉的機會,立馬決定不休息不補給一路到底,好彌補我這一整週的低潮。以1h50m平均心率150完成23K不停錶、不補給的Medium-Long Run,相當滿意。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 126~154 | 65~79% |
2:M馬拉松配速區 | 154~173 | 79~89% |
3:T乳酸耐力區 | 173~179 | 89~92% |
4:A無氧耐力區 | 179~190 | 92~97.5% |
5:I最大耗氧區 | 190~195 | 97.5~100% |
最大心率為195 點此去設定最大心率 |
12月累積里程 :
305.37 km MIZUNO WAVE SPACER DYNA 2 累積 :
914.0 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'17" | 00:05'17" |
2 | 04'52" | 00:10'09" |
3 | 04'43" | 00:14'52" |
4 | 04'45" | 00:19'37" |
5 | 04'47" | 00:24'24" |
6 | 04'48" | 00:29'12" |
7 | 04'53" | 00:34'05" |
8 | 04'48" | 00:38'53" |
9 | 04'51" | 00:43'44" |
10 | 04'51" | 00:48'35" |
11 | 04'52" | 00:53'27" |
12 | 04'53" | 00:58'20" |
13 | 04'43" | 01:03'03" |
14 | 04'44" | 01:07'47" |
15 | 04'50" | 01:12'37" |
16 | 04'46" | 01:17'23" |
17 | 04'44" | 01:22'07" |
18 | 04'48" | 01:26'55" |
19 | 04'37" | 01:31'32" |
20 | 04'45" | 01:36'17" |
21 | 04'43" | 01:41'00" |
22 | 04'36" | 01:45'36" |
23 | 04'46" | 01:50'22" |
23.1 | 04'56" | 01:50'46" |